The problem with not making time for breakfast isn’t that you’ll be hungry. That’s a given. There are bigger things at play here and I’ll share a few of them with you.
Skipping breakfast …
Causes anxiety. Waiting too long to eat or missing out on breakfast can lead to unsteady blood sugar levels, which may cause anxiety-like feelings including shakiness, weakness, dizziness, confusion, shallow breathing, difficulty speaking, and having a difficult time making decisions.
Makes you gain weight. I know this sounds crazy, but it’s true. When you’re on a calorie-restrictive diet, or skipping meals (especially breakfast), your primitive brain thinks there’s not enough food so there must be a famine. If your brain thinks there’s a food shortage, your body excretes cortisol (a hormone released by the adrenal glands) and stores every extra calorie. Say hello to the spare tire around your middle. Not only that, cortisol overrides your willpower. I read an article recently that said, ‘No matter how much your thinking mind says, “Eat the salad,” your primitive brain is saying “I need energy and I need it now.” So you grab a muffin. Or chocolate bar. Or bag of chips.’ You get the picture. For more information on breakfast and weight gain, read my post on metabolism.
Makes you moody. Eating breakfast is the original “happy meal.” Skipping it makes you feel tired, fatigued and have a hard time concentrating. If you’ve ever felt one or all three of those at the same time, you know you’re not happy. So if starting your day off in a good mood is something you’d like to experience more often, for the love of all that’s holy, eat something healthy!
To recap: If you’d rather not feel anxious, wrestle with the muffin top or growl at anyone who comes within two feet of you every morning, consider adding breakfast to your morning routine. There are plenty of simple, healthy breakfast options that are quick and easy to prepare.
Here are a few of my favorite healthy and simple breakfast ideas that will fit perfectly into your busy schedule…
Toast with avocado and an egg. This breakfast tastes great and can be made within a couple of minutes. The avocado is full of healthy fats, and the egg provides you with some protein you need to fuel your body well for the day.
Fruit, nut and yogurt parfait. If you don’t tolerate dairy well or are lactose intolerant, Redwood Hill Farm is a delicious goat cheese yogurt that tastes a lot like Greek yogurt—it’s delicious. To make your parfait, layer yogurt, nuts, fruit, nut butter and honey to create a delicious breakfast full of healthy fats, vitamins, and minerals.
Make-ahead breakfast mini-muffins. When you have absolutely no time in the morning, prepare these ahead of time and even take them with you. Simply whisk some egg, spinach, other vegetables you desire into muffin tins, bake at 350 degrees for 15-20 minutes, and they’re ready to go. You can also freeze them if you want to have extras on hand.
Overnight chia. Mix in oats, chia seeds, honey and some nut-milk into a jar and then leave it overnight in the fridge. This recipe is pretty versatile. You can add hemp hearts, cacao, berries or peanut butter to change it up a little.
Protein Shake. Protein shakes are easy and the two I like most (Shakeology and Sun Warrior) are high in plant-based protein and more importantly, taste good. I use eight ounces of water, eight ounces of unsweetened nut milk (usually almond milk), and ice. Blend or use a shaker cup.
The most important thing to remember is don’t overcomplicate it. Because that’s exactly what makes you feel overwhelmed and will hold you back from eating breakfast every day.
So, tell me—do you generally skip breakfast? I invite you to hit reply and let me know what your breakfast routine is (or isn’t!).
If you feel like you could use a little more support, come on over to my new Facebook group called Ask Your Health Coach. I’ll be monitoring the group to answer your questions and keep you up to date on what’s new in the world of living a healthy life.